Friday, November 8, 2013

Don’t forget that Saturday is Friends and Family day for the 8 and 9 class.  Also, the weightlifting class will be at 11:30.  Bring you Oly shoes and let’s work on technique, form and range of motion of the snatch and clean and jerk!

If you still haven’t put in your log in info and credit card info in for our new software with The Box HQ, shame on you…. 25 burpee penalty.  If you have not received the email, let me know.  There’s a good chance I have the wrong email address.

CrossFit WOD:

“Candy Crush”

Buy in: 500 meter row

3 rds:

10 handstand push ups

10 dead lift 255#/185#

20 lunges with plate overhead 45#/25#

200 meter run

Cash out:(optional)

Max kb swings in two minutes 53#/35# (not unbroken)

*** The clock starts with the buy in.  The cash out is optional and not counted into the wod time.